Comparing Nutrients in 100 grams Sweetened Dried Cranberries VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Sweetened Dried Cranberries	Baked Potato Skin	Recommended Dietary Allowance
Energy	10.6% 308kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.088g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 82.8g	35.4% 46g	130g per day for Men 19-50 years
Sugars	100% 72.6g	1.93% 1.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	37.2% 27g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 29.7g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	14% 5.3g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	0.3% 0.17g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.1% 0.013mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.43% 0.55mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	47.2% 0.61mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	5.5% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.1mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.33% 7.6μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Baked Potato Skin	Recommended Dietary Allowance
Calcium	0.9% 9mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	7% 0.063mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.88% 0.39mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	0.95% 4mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	7.83% 0.18mg	26.8% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1.14% 8mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	1.44% 49mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Baked Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Sweetened Dried Cranberries versus 100 g of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sweetened Dried Cranberries vs Baked Potato Skin:

• 100 grams of Sweetened Dried Cranberries have 52.5 times more Vitamin E and 4.5 times more Vitamin K than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 9.4 times more Vitamin B1, 3.8 times more Vitamin B2, 5.6 times more Vitamin B3, 16.2 times more Vitamin B6, more Vitamin B9 and 67.5 times more Vitamin C than Sweetened Dried Cranberries.
• 100 grams of Sweetened Dried Cranberries have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Sweetened Dried Cranberries as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sweetened Dried Cranberries vs Baked Potato Skin:

• 100 g of Baked Potato Skin contain 3.8 times more Calcium, 13 times more Copper, 18.1 times more Iron, 10.8 times more Magnesium, 3.4 times more Manganese, 12.6 times more Phosphorus, 11.7 times more Potassium and 4.9 times more Zinc than Sweetened Dried Cranberries.
• 100 grams of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Sweetened Dried Cranberries as well as Baked Potato Skin lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sweetened Dried Cranberries have 1.6 times more Energy, 1.8 times more Carbohydrate and 51.8 times more Sugars than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 1.5 times more Fiber and 25.2 times more Protein than Sweetened Dried Cranberries.
• 100 grams of Sweetened Dried Cranberries provide inadequate amounts of Protein
• Both Sweetened Dried Cranberries as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.